Share Pin Email
feature image
Live Fit

A Yoga Sequence to Develop Inner Strength

Experience a deep yogic flow to access and strengthen core muscles, while setting intentions to lift yourself up from the inside out.

1923
Author Image
Contributing Writer
SHARE:

Sometimes in life our minds may dwell on experiences that leave us feeling inadequate or insufficient, and lacking a sense of personal power. We too often deplete our energy by thinking that who we are is dependent on what others think about us, which can leave us completely unsure of how to approach self-awareness and self-knowledge.

This sequence is about tapping into the core of who you are so you can navigate this life with a stronger sense of self. Core work is about so much more than strong abdominal muscles. It’s the ability to identify and reference all your moments from your center even as you change and evolve. Accessing this kind of power is integral to living and communicating from a place abundant with integrity. The movements in this sequence will help to strengthen your center so you can begin to live from it—lift yourself up, and ultimately those around you. It can be used as an ongoing practice, incorporated into your regular routine, or can be called upon when you feel you need to speak up or ask your inner voice for guidance.

Start sitting on heels and round spine 3 to 5 times, activating your connection with the breath. 

Repeat the sequence above 3 to 5 times on each side, using the inhale to extend the leg, and the exhale to draw the knee in towards the navel. Press firmly into the shin and hand on the ground.

Repeat the above movement 3 to 6 times on each side, making sure the thumb and index fingers are firmly rooted into the ground. If needed, take the modification with the knee on the ground as you work to find strength and stability.

Repeat sequence above once on each side. If you don’t have blocks, this sequence can be done with tented fingers. Endeavor to keep the hips stable throughout as you move with the breath.

This breath retention work, or the engagement of Uddiyana Bandha, should be done with care. Do not hold the breath until you get light-headed. If you are newer to breath retention, start small and consult the teacher you work with. If you have any health issues that seem contradictory, you can do the exercise without retaining the breath out.

In the forearm challenge, begin with 30 seconds in Forearm Plank, and work your way up to a 90-second hold. In Side Plank hold for 15 seconds, working up to a 30-second hold.

Repeat once on each side.

Repeat the flow outlined above once on each side. When you are in the twisted abdominal crunches, repeat 5 to 15 times on each side, keeping the elbows still to activate the core more efficiently.

Photos by Hailey Wist; Outfitted by NeshNYC and Dear Kates.

 

By

SHARE:

Comments (0)

A 3-Day Clean Eating Meal Plan

Reset your diet to feel healthy and energized with Sonima’s free six-page guide designed to keep you satisfied as you cut back on calories, sugar, and processed foods!

Get the Guide

Load More

Find us on Instagram

@LIVESONIMA
  • All of the beautiful photos that were taken by @ifilmyoga and @danielletsifoto during the Paramaguru Sharath Jois U.S. Tour are now up on our Facebook Page! 
You can find the link 🔗 in our bio. 
Find your photo and tag us along with @ifilmyoga (Miami / NY) or @danielletsifoto (Stanford) in a new post! 🙏🏽♥️ .
We love to see all of the wonderful faces that were on tour with @sharathjoisr again! 💕🤗
.
.
.
.
.
@joisyogaencinitas @miamilifecenter @eddiestern @ashtangayogastanford 📸 @ifilmyoga 
#sharathjoisusa2019
#sharathjois #guruji #ParamaguruSharathJois
#sharathtour2019 #ashtangayoga #ashtangapractice #joisyoga #joisyogaencinitas #brooklynyogaclub #ashtangayoganewyork #ashtanganyc #ashtangayogastanford #sonima #livesonima #miamilifecenter #miamiashtanga
#ashtangafamily #PrimarySeries #IntermediateSeries #practiceisprayer  #sharathjoisageless 
#ashtangafamily #alliscoming
  • Did you know that Apple Cider Vinegar can be effective in treating coughs and colds, lowering hyperglycaemia and encouraging weight loss? .

Find out all the best uses for Apple Cider Vinegar in our bio linked article. 👀
.
.
.
#applecidervinegar #applecidervinegardetox #applecidervinegardiet #weightlossupport #yogalifestyle #yogaliving #positivenergy #positivelifestyle #positivemindpositivelife
#mindfulliving #livewell #livefree #livefit #sonima #livesonima #healthylivingrevolution #healthierchoices  #balancedlife #createbalance #createhealthyhabits #brainhealth #mindbodyconnection #fitnessgoals #healthgoals #ayurvedalifestyle #losebellyfat #healthyfoodshare #healthierchoices
  • Do you want to lose weight? 
Try these 6 non-diet strategies for healthy weight-loss by renowned neurologist, Kulreet Chaudhary, M.D.

Read the article linked in our bio to increase your overall health, mental clarity, and weight loss! .
.
.
.
.
#ayurveda #ayurvedalifestyle #ayurvedaeveryday #weightlossupport #losebellyfat #meditationchallenge #cleanseforlife #vegancleanse #healthydieting #vegetarianlife #yogicdiet #yogieats #yogidiet #healthysnacks #healthyeatingideas #healthtips #superfoods #ashtangavinyasayoga #fitnessmotivation #ashtangafamily #sonima #livesonima #yogahealing #yogaheals #beyondasana #yogaoffthemat #liveyoga #livefit #livehealthy
  • All of the photos taken during the Stanford and Miami tour stops are now up on our Facebook Page. The NY photos will be coming soon! .
Keep your eyes 👀 peeled! 
Find our page by following the link in our bio. .

Remember to follow and like our FB Page and sign up to be the first to see our posts! .

You will find many beautiful photos captured by @ifilmyoga like this one of Paramaguru Sharath Jois @sharathjoisr and the ever-lovely Kino MacGregor @kinoyoga ♥️
.
.
.
.
@joisyogaencinitas @miamilifecenter @eddiestern @stanfordashtangayoga .
.
#sharathjoisusa2019
#sharathjois #guruji #ParamaguruSharathJois
#sharathtour2019 #ashtangayoga #ashtangapractice #joisyoga #joisyogaencinitas #brooklynyogaclub #ashtangayoganewyork #ashtanganyc #ashtangayogastanford #sonima #livesonima #miamilifecenter #miamiashtanga
#ashtangafamily #PrimarySeries #IntermediateSeries #practiceisprayer  #sharathjoisageless 
#ashtangafamily #alliscoming
  • Looking for 3 Ways to Hack Loneliness?

Read our latest article by Yael Shy @yaelshy1 and transform your relationship to loneliness and use these feelings to explore a deeper and richer connection to life.
💕
.
“Don’t surrender your loneliness so quickly. Let it cut more deep. Let it ferment and season you…” – Hafiz

Follow the link in our bio to find out more. .
.
.
.
#killingloneliness #loneliness #lonelinessthoughts✨ #lonelinessquotes #onehundreddaysofloneliness #lonelinesskills #yogilifestyle #yogafamily #yogalifestyle #yogaliving #positivenergy #positivelifestyle #positivemindpositivelife #mindfulliving #livewell #livefree #livefit #sonima #livesonima #healthylivingrevolution #healthierchoices  #balancedlife #createbalance #createhealthyhabits #brainhealth #mindbodyconnection #mindfullife #meditationchallenge
  • The portraits from NY are ready for you! 💓

Follow the link in our bio to connect to the Dropbox folder and find your own personal photo with Paramaguru Sharath Jois! .

A huge thank you to @ifilmyoga for the long hours of editing and uploading all the photos for us to share with you! 🙏🏽
.
.
.
.
@eddiestern @sharathjoisr 📸 @ifilmyoga .
.
#sharathjoisusa2019
#sharathjois #guruji #ParamaguruSharathJois
#sharathtour2019 #ashtangayoga #ashtangapractice #joisyoga #joisyogaencinitas #brooklynyogaclub #ashtangayoganewyork #ashtanganyc #ashtangayogastanford #sonima #livesonima #miamilifecenter #miamiashtanga
#ashtangafamily #PrimarySeries #IntermediateSeries #practiceisprayer  #sharathjoisageless 
#ashtangafamily #alliscoming
Receive fresh content delivered to your inbox every week!